Stress Management

Importance of Stress Management Stress is something that everyone experiences, so learning how to cope with its effects is something that everyone needs to master for their own physical and psychological well-being. Those who don’t learn and use appropriate stress- management techniques can experience a variety of negative effects, including physical illness, psychological illness, damaged personal relationships, poor productivity and more. Stress is a top health concern for U.S. teens between 9th and 12th grade, psychologists say that if they don’t learn healthy ways to manage that stress now, it could have serious long-term health implications – American Psychological Association.

Learning to Manage Stress Effective stress management involves the following: Learning to recognize the signs that you are experiencing stress Recognizing the circumstances that trigger stress reactions in you Applying stress management techniques to help you cope

Recognizing the Signs of Stress Stress is both a psychological and physiological response to change. It does not manifest itself the same way in everyone. Some people do not eat enough when they are stressed, while others binge-eat. Some develop insomnia during times of stress, while others sleep excessively. When your “ordinary” behaviors and responses change significantly as a result of life circumstances, chances are that you are experiencing stress.

4 Main Sources of Stress 1.Mental: Own thoughts is the #1 source for stress 2.Social: Parent, peers 3.Environmental: Noise background, construction, weather 4.Physiological: not eating breakfast, lack of sleep

Two Types of Stress EUSTRESS: good/positive stress, adrenaline is released. –Working out – causes positive change DISTRESS: bad/negative stress, worrying

3 Ways to Deal/Cope Avoid the stressor Alter your perception Prepare to deal with it

How Does the Body React General Adaptation Syndrome GAS: Body’s response to stress 1.Alarm: Fight or Flight response, adrenaline released into the bloodstream 2.Resistance: Body attempts to regain balance Homeostasis (body tries to maintain internal balance) 3.Exhaustion: harmful body changes, lowers your bodies resistance to disease/illness * Key is to reach relaxation before exhaustion

Stress Can Make You Sick 60% to 80% of all physical and mental disorders are related to stress. Not all are caused by stress, but many are made worse by stress. Some other disorders/diseases made worse by stress: Colds/flu Headaches Backaches TMJ syndrome Heart disease High blood pressure Chronic Fatigue Depression Asthma

Common Signs of Stress Pounding heart rate Shaking Inability to make decisions Inability to act Lack of focus Hyperactivity Appetite changes Sleep pattern changes Many other possible signs

Potential Stress Triggers There are many potential triggers for stress, including the following: Increased responsibility Major life changes (marriage, divorce, relationship troubles, childbirth, death of loved ones, etc.) Relocation Financial pressures Job changes Natural and man-made disasters Many other factors

10 Stress Management Techniques 1. Relaxation Techniques Meditation Deep Breathing Visualization Activities Aromatherapy Massage Therapy

10 Stress Management Techniques 2. Exercise Aerobic activities Running Swimming Zumba Anaerobic activities Walking Stretching Yoga

10 Stress Management Techniques 3. Nutrition Eat a balanced diet. Stay hydrated with plenty of water. Avoid processed foods. Reduce caffeine consumption. Avoid alcohol. Take appropriate nutritional supplements.

10 Stress Management Techniques 4. Sufficient Rest Get plenty of sleep. Take a few short breaks throughout the day. Allow your mind to rest periodically.

10 Stress Management Techniques 5. Goal Setting Break major projects/tasks down into achievable goals. Set milestones for goal achievement. Track progress toward goal accomplishment. Reward yourself for progress.

10 Stress Management Techniques 6. Journaling Keeping a journal is a good way to keep stressors from building up inside yourself. Journaling also provides a way to make it easier to recognize circumstances and patterns that lead to stress reactions. Writing down stressors can be a great step toward learning how to manage them effectively.

10 Stress Management Techniques 7. Proactive Communication Express your feelings to those who are involved in the stressful circumstances in your life. Discuss the circumstances you are facing with trusted friends and confidantes.

10 Stress Management Techniques 8. Seek Counseling or Therapy Seeking professional assistance when needed is a sign of strength. Working with a qualified therapist, counselor or other qualified mental health professional can be one of the best ways to learn how to deal with stress.

10 Stress Management Techniques 9. Deal with Circumstances Engaging in avoidance behavior is not an effective technique for stress management. Ignoring problems or pretending that things are fine when they are not only leads to greater stress in the long run. Managing stress effectively requires actually dealing with it and working through it.

10 Stress Management Techniques 10. Apply Effective Time Management Skills Take the time to get organized. Prioritize your to-do list. Learn to delegate. Leave time for yourself in your schedule. Learn how to say “no” to stress-inducing requests that are not essential.

Stress Management That Works for You Finding the stress management techniques that work effectively for you in the stressful situations that arise throughout your life can be a powerful resource for health promotion. Be mindful of when you experience stress, how it affects you and what actions best allow you to cope with its effects.

Sources Mayo Clinic Mayo Clinic RD.com RD.com Web MD Web MD